Start with the Basics

Start off with the basic movement patterns. In other words, focus on squats, deadlifts, pushes and pulls. Not only are these movements useful for achieving all kinds of health and fitness goals, but they lay the foundation for more advanced movements.

Secondly, start off with the most basic versions of each movement pattern. In other words, make sure you can bodyweight squat before you try to overhead squat.

Learn Proper Technique

Technique is the most important thing in weight training. Take time to learn safe and effective technique; this will pay off hugely in the long run as doing so will ensure you remain injury free and become stronger. Technique really is important. Technique. Learn safe and effective technique.

(Have I mentioned that I offer technique sessions? Go to technique sessions for more information)

Leave the Ego at the Door

Skipping to the most advanced variations of exercises or trying to follow an Olympian’s program isn’t a good idea. If you can’t bodyweight squat properly, loading up a bar and attempting an Olympic lift probably isn’t going to end well.

Similarly, be sensible about the amount of weight you can handle. If the weight alters your technique then it’s probably too heavy. This may seem obvious and you might think, “who would do that!?”, but attempting to run before being able to walk (in a metaphorically confusing weight training context) is the norm in gyms.

You Don’t Need Big Weights to Burn Calories and Build Muscle

Lifting lighter weights doesn’t mean you’re taking it easy. Performing several sets of compound movements with light or moderate weights (weights you can handle for 8-15 reps), taking short rest periods (about 45 seconds) and performing higher repetitions (12-20) is a great way to burn calories and stimulate muscle adaptations, particularly if you haven’t done much higher rep training.

Similarly, a lot can be achieved with bodyweight movements such as press-ups, dips and chin-ups — these are all great movements for stimulating increases in strength and muscle.

Don’t Skip Cardio

Focus On Real Food

Eat whole food. Protein, fruits and vegetables are the pillars of a healthy diet. Nutrition is as important to fitness success as the training. Provide your body with good fuel and reap the rewards with better recovery, training and energy levels. Download Nutrition Simplified for free for more nutrition information.

Summary

Stick to basic movements with good technique, focus on your own performance, do your cardio and eat well.

Thank you muchly for taking time to read this article, if you enjoyed it then please do share with your pals. Subscribe to the blog using the forms scattered all over the site (look below). For enquires, questions and chess challenges, get in touch at jon.reid@panthera-performance.co.uk